Effective muscle toning is a long-term process based on precise nutritional principles. The aim is to create a metabolism conducive to fat loss, while preserving muscle mass.
This optimization is carried out under 2 constraints:
- do not exceed a certain number of kcal per day
- maintain a sufficient protein intake to limit muscle loss.
Protein intake should be 1.6/1.8 g/kg/d, carbohydrates 3 to 3.3 g/kg/d and lipids 1.4 to 1.5 g/kg/d.
Let's take a look at the dietary adjustments required and the physiological mechanisms behind muscle leaning.
Understanding muscle dryness
For whom?
Muscle drying is aimed at different profiles, each with its own specific objectives.
For bodybuilding enthusiasts who have completed a phase of mass gain, the dry phase represents the final stage in revealing muscle definition.
Athletes in weight categories such as wrestlers, boxers or judokas also turn to lean programs to optimize their strength/weight ratio and compete in a lower category without sacrificing their performance.
A leaner body will also benefit certain endurance and explosive athletes, such as sprinters and cyclists, for whom a gain in body fat can significantly improve their power-to-weight ratio and therefore their results. For example, according to Damien Pauquet, 1 kg less pure fat is equivalent to a saving of 7 watts on an 8% gradient.
People wishing to lose weight can also follow a weight loss program to reduce body fat while gradually building muscle.
So, there's no such thing as a typical profile for dry cleaning, but rather a range of different approaches to be tailored to each individual's objectives.
Energy balance principle
The principle of energy balance is simple: to lose fat, you need to expend more energy than you consume. This creates a caloric deficit, forcing the body to draw on its fat reserves to make up the shortfall.
At rest, each individual has a basal metabolic rate, which represents the calories required for the vital functioning of the body. Added to this is the energy expenditure linked to daily physical activity.
But beware: too great a deficit can lead to muscle loss, excessive fatigue and hormonal imbalances.
For optimum fat loss without impacting muscle mass, we recommend a moderate deficit of 300 to 500 kcal per day in relation to total requirements, taking activity into account.
It's advisable not to exceed a loss of 2 kg per month during a dry period, to avoid disrupting the metabolism. To create this deficit, the athlete must find a balance between the caloric intake linked to food and the caloric expenditure linked to his or her training program.
Burning 1 kg of adipose tissue corresponds to around 7700 kcal. During a lean period, it is important to have a sufficient protein intake to maximize fat loss and minimize loss of muscle mass.
During the first week, losses may be a little heavier as the stomach empties more than usual.
Controlled training is essential for effective weight loss. Athletes often combine resistance exercise to stimulate and maintain muscle mass, with lengthy cardio activity to increase their energy expenditure.
Long endurance sessions during the dry phase promote the consumption of lipids as a source of energy, but they also increase overall fatigue and can compromise muscle recovery, so be careful with dosage!
To dry off quickly, it's not simply a question of cutting calories, but of doing so intelligently by adjusting macronutrients (proteins, carbohydrates, lipids) to promote muscle preservation and the use of fat as an energy source.
Caloric deficit calculator
The basal metabolic rate represents the energy required for the vital functioning of the body at rest. This number of kcal per day varies considerably according to age, sex and body weight, and needs to be known in order to structure your dry diet.
This metabolism gradually adapts to caloric intake. During a dry period, the body becomes more energy-efficient, naturally slowing down fat loss. This metabolic adaptation requires a periodic reduction. Here's our calculator to help you accurately estimate your daily energy requirements according to your level of physical activity.
Caloric and macronutrient requirements calculator
Recommended macronutrient breakdown (approx.)
Splitting meals throughout the day optimizes nutrient utilization. It is recommended to focus on carbohydrates around training periods to maximize performance and recovery.
Proteins are generally consumed after training to promote muscle recovery, while fats can be spread throughout the day, avoiding the immediate pre- and post-workout period.
The macronutrient content must be adapted to the athlete's profile. A study from 20241 highlights the link between body morphology and nutrition strategies in professional athletes:
- Ectomorphs (slender, lanky morphology) benefit more from higher protein intakes to support muscle development.
- Mesomorphs (naturally muscular) spontaneously prefer lower-carbohydrate, high-protein diets, which optimize their natural muscle development.
- Endomorphs (tend to store fat more easily) often adopt high-carbohydrate, high-fat diets with insufficient protein intake. According to the authors, athletes with an endomorphic profile should reduce their body fat percentage by combining a reduction in dietary fat with an increase in protein intake.
Distribution of proteins, lipids and carbohydrates during a dry period
Here are the different caloric loads of each macronutrient:
- Protein: 1 gram provides 4 kilocalories (kcal).
- Carbohydrates: 1 gram provides 4 kilocalories (kcal).
- Lipids: 1 gram provides 9 kilocalories (kcal).
How much protein should I eat when I'm on a diet?
In periods of caloric deficit, the body can naturally draw on muscle protein reserves to produce energy. This is precisely what should be avoided during a muscle lean.
Proteins are particularly responsible for muscle (re)building. Sufficient protein intake during a dry period helps to promote anabolism (tissue construction) and limit catabolism (tissue degradation).
The recommended dosage is between 1.6 and 1.8 grams of protein per kilo of body weight per day.
Protein powders are an interesting supplement for easily achieving your protein goals while keeping your calorie intake under precise control.
How many carbohydrates do you need to lose weight?
It's important to remember that carbohydrates, like fats, are not to be totally avoided during dry training. They play an essential role in maintaining training performance and metabolism.
A slight, gradual reduction in carbohydrates is recommended, but drastic reductions should be avoided. This can lead to hormonal imbalances and excessive fatigue.
For carbohydrates, the recommended dosage is between 3 and 3.3 grams per kilo of body weight per day.
Sportsmen and women prefer complex carbohydrates, as their slower digestion helps maintain stable blood sugar levels and avoid insulin spikes that promote fat storage.
List of foods with a low glycemic index:
- Wholegrain or wholemeal bread
- Wholegrain rice, quinoa, oats
- Pulses (lentils, chickpeas)
- Potatoes (in moderation)
- Whole fruit (rather than juice)
Should I cut fat when I'm on a diet?
The answer is clear! NO!
Lipids are often the first to be reduced during a lean period, as they provide 9 kcal per gram compared with 4 for proteins and carbohydrates.
Once again, be careful not to eliminate or reduce them in any extreme way. Lipids serve as precursors for the biosynthesis of many hormones, including testosterone. Reducing lipids too severely can disrupt the hormonal system.
To build lean body mass, we recommend that athletes consume 1.4 to 1.5 g/kg/d of lipids.
The quality of lipids is also very important: essential fatty acids (which the body cannot synthesize) must be supplied by the diet, such as omega-3 and omega-6.
Saturated or unsaturated fatty acids?
Saturated fatty acids, found in solid fats at room temperature such as butter, cream, animal fats, palm oil and coconut oil, have a rigid molecular structure with no double bonds. Saturated fatty acids increase the risk of cardiovascular disease by promoting cholesterol deposits in the arteries.
Conversely, unsaturated fatty acids, found mainly in vegetable oils and oily fish, have one or more double bonds, giving them a more fluid structure. The terms omega-3, omega-6 actually refer to different types of unsaturated fatty acids, classified according to the position of their double bond. They are just as high in calories as saturated fatty acids, but are better for your health.
For a healthy diet, it's best to favor unsaturated fatty acids, while limiting saturated fatty acids and avoiding as far as possible the trans-fatty acids (hydrogenated fats) found in many industrial products (fried foods, cookies, etc.), which are associated with cardiovascular problems.
Trans-fatty acids, or hydrogenated fats, were created by food engineers for industrialists because they are more stable. But they represent a danger to consumers, as they promote the deposition of atherosclerotic plaque, which can lead to cardiovascular problems.
The sources of healthy fats to focus on are:
- Omega-3 rich oils: rapeseed, linseed, walnut
- Oily fish: salmon, mackerel, sardines
- Oilseeds: walnuts, hazelnuts, almonds
- Egg yolk
Example of a typical dry day
Here's an example of a day's diet for an 80 kg athlete in the lean phase, with an average daily target of 2700 kcal (basic metabolism + sport).
Breakfast (07:30) - 550 kcal
- Whey protein no added sugar (30 g in 50 ml oat milk + 100 ml water): 120 kcal - 23 g protein, 4 g carbohydrates, 2 g fat
- Oat flakes (50 g): 185 kcal - 7 g protein, 30 g carbohydrates, 3 g fat
- Peanut butter (20 g): 118 kcal - 5 g protein, 3 g carbohydrates, 10 g fat
- Banana (100 g): 89 kcal - 1 g protein, 23 g carbohydrates, 0 g fat
- Coconut oil (5 g): 41 kcal - 0 g protein, 0 g carbohydrates, 5 g fat
- Sugar-free green tea
Total breakfast: 550 kcal - 36 g protein, 60 g carbohydrates, 20 g fat
Lunch (12h00) - 648 kcal
- Free-range and/or free-range grilled chicken (150 g): 165 kcal - 45 g protein, 0 g carbohydrates, 2 g fat
- Raw basmati rice (80 g, about 240 g cooked): 300 kcal - 6 g protein, 65 g carbohydrates, 1 g fat
- Steamed broccoli (200 g): 68 kcal - 5 g protein, 12 g carbohydrates, 0 g fat
- Olive oil (10 g): 88 kcal - 0 g protein, 0 g carbohydrates, 10 g fat
- Organic hard-boiled egg (1 piece): 77 kcal - 7 g protein, 0 g carbohydrates, 5 g fat
Total breakfast: 648 kcal - 63 g protein, 77 g carbohydrates, 18 g fat
Snack (4:00 pm) - 350 kcal
- 0% fromage blanc (250 g): 130 kcal - 30 g protein, 10 g carbohydrates, 0 g fat
- Blackberries (100 g): 43 kcal - 1 g protein, 10 g carbohydrates, 0 g fat
- Almonds (20 g): 122 kcal - 4 g protein, 4 g carbohydrates, 10 g fat
- No-sugar-added compote (100 g): 55 kcal - 0 g protein, 13 g carbohydrates, 0 g fat
Total snack: 350 kcal - 35 g protein, 37 g carbohydrates, 10 g fat
Post-training (shaker) - 156 kcal
- Whey protein classic range (40 g in water): 156 kcal - 23 g protein, 11 g carbohydrates, 1 g fat
Dinner (8:00 pm) - 726 kcal
- Baked trout (200 g): 296 kcal - 40 g protein, 0 g carbohydrates, 14 g fat
- Cooked sweet potato (150 g): 135 kcal - 3 g protein, 31 g carbohydrates, 0 g fat
- Spinach (150 g): 35 kcal - 4 g protein, 6 g carbohydrates, 0 g fat
- Avocado (50 g): 80 kcal - 1 g protein, 4 g carbohydrates, 7 g fat
- Rapeseed oil (20 g): 180 kcal - 0 g protein, 0 g carbohydrates, 20 g fat
Total dinner: 726 kcal - 48 g protein, 41 g carbohydrates, 41 g fat
Daily summary
- Protein: 205 g
- Carbohydrates: 226 g
- Fat: 90 g
- Total energy: 2430 kcal, i.e. 300 kcal less than the maintenance requirement for this profile. Please note that this example is specifically adapted to this profile (80 kg, active) and is therefore not suitable for everyone!
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What kind of feed do you need when you leave the dryer?
The end-of-drying phase is often neglected, but is just as important as the dry phase itself. Poor management of this period can lead to a rapid regain of body fat and undo the efforts of the preceding weeks.
Calories are reintroduced gradually. A sudden increase in calories could lead to excessive fat storage, as the metabolism has been slowed down by the period of restriction.
Increasing caloric intake by around 50-150 kcal per week until the normal caloric diet is restored allows the metabolism to gradually adapt to the new energy intake without encouraging fat storage.
Be progressive to avoid the yo-yo effect! The yo-yo effect is often the result of overly restrictive diets that reduce the body's basal metabolic rate.
It's essential to maintain a healthy, well-balanced diet after the dry period. The eating habits acquired during this period should form the basis of optimal long-term nutrition.
Conclusion
Effective weight loss is more than just losing weight. It is specifically aimed at reducing body fat while preserving muscle tissue as much as possible. To create a caloric deficit without compromising athletic performance, it's essential to adopt a methodical approach that involves strategically balancing the three macronutrients - protein, carbohydrates and fat - while maintaining optimal hydration and sufficient micronutrient intake. Nutritional errors during this phase can quickly lead to muscle wasting, reduced energy or stagnant results.
It's essential to maintain a balanced and appropriate diet during the end of the dry phase, to avoid the yo-yo effect. Sleep and stress management also play an important role in this phase. Insufficient rest or high levels of stress can upset hormonal balance and encourage fat storage.
